Plant Based Whole Foods Diet

Plant Based Whole Foods Diet

Also known as the Forks Over Knives Diet by Dr. Ornish

This dietary approach is hot! It’s healthy, sustainable, and economical. Studies show this lifestyle can reverse heart disease and allows you to naturally achieve your ideal body weight without worrying about counting carbs or calories.

Recommended in Order of Volume

1. All vegetables, including the starchy ones like potatoes and yams.
2. All fruits and berries.
3. Beans and legumes are recommended for daily consumption.
4. Nuts and seeds and their butters.
5. Whole grains including breads and pasta. Good for Life Sprouted Grain Ezekiel breads and buns are recommended in Forks Over Knives.
6. Lots of herbs and spices to enhance flavour and increase antioxidants.
7. Plant based milk alternatives such as almond or coconut milk.

What to Avoid

• Fats or oils of any kind.  Sautéing is done using vegetable broth.
• Animal products: meat, fish, dairy products, and eggs.
• Refined and processed food.

Dr. Dean Ornish has advocated a Plant-Based Whole Food diet for decades. In his practice and through his books thousands have reversed heart disease and many other adverse health conditions.

The following is a quote from Dr. Ornish we can all give some thought:

“I don’t understand why asking people to eat a well-balanced vegetarian diet is considered drastic, while it is considered medically conservative to cut people open or put them on powerful cholesterol-lowering drugs for the rest of their lives”.

Forks Over Knives has good online support including cooking classes and menu planning.  Their focus is on delicious recipes that you’ll look forward to eating that leave you feeling satiated without meat, dairy, or fats.  Several staff and customers have experimented with recipes from their magazines and give this diet high ratings.

*Revised February 2023